F3 Knoxville

Tag: Butterknife

Thanksgiving Birthday

AO: juco
Q: Wheelchair (Jonathan Perelman)
PAX: 5K, Butterknife, Dart Gun, Data, Erector, Fetch, Guardrail, hound dog, Noodles, Shrubbery, Trash Panda (JUCO), Wanderer, Wheelchair (Jonathan Perelman), Windex
FNGs: None
COUNT: 14
WARMUP: side straddle hops, tai fighters, tempo merkins, tempo squats
THE THANG: Mosey to the Hard Knox parking lot
– 10 merkins
– duck walk to line
– 10 squats
– frog jump to line
-10 BBS
– duck walk to line
– etc
Mosey to jucomanjaro
– 10 Merkins, 10 squats, 10 BBS, 1 burpee
– mosey to next line
– repeat, add a burpee
– Bernie to next line
– repeat, add a burpee
– etc

Partner Workout

AO: juco
Q: Noodles
PAX: Butterknife, Guardrail, Wanderer, 5K, Booster, Lil’ Spice, Dart Gun, Stye (Hal Phillips), Windex, Fetch
FNGs: None
COUNT: 10
WARMUP: SSH, Hairy Rocket, MTN climbers, Merkins, windmill.

THE THANG:

AMRAP 20 (team of 2)
– 20 burpee pull-ups
– 1x PAX working out, 1x PAX holding plank. Switch until 20 reps completed as team
– Run down hill, 20x HR Merkins, Hold plank if not doing Merkins

AFAP: 50x blockees as a team

MARY:
ANNOUNCEMENTS: Lots of Thanksgiving Day runs, Happy Veterans Day!
COT: Psalm 103:2-5.
To be thankful meditate on how God in Christ has:
– Forgiven all of our sins
– Healed all our diseases (some now, completely later)
– Redeemed our lives from the pit
– Crowned us with His steadfast love and mercy
– Satisfied us with good

[running] Lactate Threshold at the Track

AO: running
Q: 5K
PAX: Butterknife, Trash Panda (JUCO), Tooth Fairy, Noodles, Placemat, 5K
FNGs: None
COUNT: 6
WARMUP: Light stretching OYO
THE THANG:
1. 5 up to the track
2 min hard, 4 min recovery X5
MARY: N/A
ANNOUNCEMENTS: Defer to JUCO
COT: Defer to JUCO

Starting Monday off right

AO: juco
Q: Wanderer
PAX: hound dog, Booster, Fetch, Guardrail, Mailbox, Butterknife, Bootheel, Sweeper (Daniel Wilkins), 5K, Wheelchair (Jonathan Perelman), Windex
FNGs: None
COUNT: 12
WARMUP:
Cherry Pickers
SSH
Willie Mays Hayes (Including the steal of first!)
Tempo squats
5 Punishment Burpees for insubordination
THE THANG:
Mosey to Coupon pile and team up for a Dora round 1

# Round 1: Dora
– 100 Merkins
– 200 LBC
– 300 Squats

1 pullup at the top of the hill by the partner on the move.

# Round 2: Wall sits
Attempt some wall sits that get progressively longer.
– 15 seconds.
– 30 seconds.
– 45 seconds.
– 60 seconds.

# Round 3: 4 Corners by the REC center
25 reps at each corner.
– LBC
– BBS
– Heels to Heaven
– Flutter Kicks (2 ct)

After completing 1 round, mosey toward flag while completing round 2.

MARY:
Finished out with some protractors and Hello Dollies to time.

ANNOUNCEMENTS:
Brolympics coming
COT:
Eph 1:11
11 In him we were also chosen, having been predestined according to the plan of him who works out everything in conformity with the purpose of his will
Some encouragement from `New Morning Mercies`.
God is in control. His plan will come to be by is character and not ours. His resolve, his strength and not ours. He is able and that’s a great encouragement.

[running] Calma en la tormenta

AO: running
Q: Shrubbery
PAX: Trash Panda (JUCO), Butterknife, Data
FNGs: None
COUNT: 3
WARMUP:
1.5 miles
THE THANG:
4x1200m @ 5k pace and 400m recovery
MARY:
1.5 miles for cool down
ANNOUNCEMENTS:
COT:
We reflected on the importance of keeping calm during the storm and always look for Jesus, specially in the most difficult moments of our lives.
— Isaiah 43:2

When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze.